Rest time between sets?

[Numpsay]

I was doing 60 seconds but that makes my workouts long. 2 hours and an hour of that ends up being rest time.




Switched to 30 seconds and made the workout much tougher but shorter in length.





But my question is what is the correct amount of rest time between sets where it isn't detrimental? I'm bulking btw.

 

[The ADD]

I think it depends on what you are doing rep and set wise. Typical bodybuilding hypertrophy is that 1 minute range. Power lifting type routines they take what ever they need it seems.

 

[-G$-]

from Layne...

Power Days
... Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality....

Hypertrophy Days
... Rest no longer than 90 seconds in between each of the speed sets....

.... Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets....

I'm not specifically doing PHAT but I follow these guidelines depending which exercise/rep range i'm doing

 

[MMS]

from Layne...

Power Days
... Make sure you rest enough in between sets to completely recover and be ready for your next heavy set. If that means you need to take 5-6 minutes between sets then so be it. The purpose of these workouts is to move maximum weight! Save short rest periods for your hypertrophy days. On your power days you need to have a POWER mentality....

Hypertrophy Days
... Rest no longer than 90 seconds in between each of the speed sets....

.... Your rep range should be 8-20 and keep your rest periods to 1-2 minutes between sets....

I'm not specifically doing PHAT but I follow these guidelines depending which exercise/rep range i'm doing

this is exactly what i do, its spot on

 

[The ADD]

Based Layne

I usually can't see the clock in my gym so I've got it timed where 15 good deep breaths are about a minute.

 

[unit321]

Man, I taken up to 6 to 10 minutes on heavy leg days.

 

[Versa]

What are power days and hypertrophy days

 

[TLR Is Mental Poison]

It depends. Compounds, I do like 2 and a half to 4 minutes. Accessories, I keep it from 60-90 seconds

 

[Spliff]

The lower the reps the higher the rest and vice versa.

My rep:rest relations have looked like

<6: 5min
6-8: 3min
8-10: 2min
10-12: 90s
>12: 1min

 

[The ADD]

What are power days and hypertrophy days

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

 

[RTF]

I question your workout if you're resting 60 seconds between sets but it takes you two hours to complete your workout. At 30 seconds it's you vs. your cardiovascular strength rather than your muscle and strength.

Hypertrophy - 60 seconds - 10 reps
Strength - 90 seconds - 5 reps
Real Power - as long as it takes to fully recover. Usually 3-6 minutes. as many reps as you can do.

 

[Versa]

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html

That's what's up. Thanks. Do you believe one can focus mainly on the hypertrophy aspects and still get a well defined body, or is the power stuff a must in most cases? I ask because I currently don't have access to extremely heavy weights right now and I'm not going to join a gym. I'll try and have them by the end of the year though.

 

[Numpsay]

I question your workout if you're resting 60 seconds between sets but it takes you two hours to complete your workout. At 30 seconds it's you vs. your cardiovascular strength rather than your muscle and strength.

Hypertrophy - 60 seconds - 10 reps
Strength - 90 seconds - 5 reps
Real Power - as long as it takes to fully recover. Usually 3-6 minutes. as many reps as you can do.

Each routine has 5 sets. Decreasing reps the majority of them run (14/12/10/8/6) and increasing weight. I work two muscle groups+abs so it isn't hard to get to the point where I have done at least 60 sets. A minute after each of those sets would be 60 minutes of rest time alone. You factor in the actual routine itself, wait time for machine or certain weights being used at the time, and any extra recovery time I may need after a particular exercise and some days I'm pushing close to 2 hours to finish my workout.

 

[The ADD]

That's what's up. Thanks. Do you believe one can focus mainly on the hypertrophy aspects and still get a well defined body, or is the power stuff a must in most cases? I ask because I currently don't have access to extremely heavy weights right now and I'm not going to join a gym. I'll try and have them by the end of the year though.

Hypertrophy is the primary method that most bodybuilders use and by extension what most people use in lifting routines, outside of people new to lifting who may use 5 x 5 type programs. The power stuff is more associated with powerlifting. So if you look at those two demos bodybuilders tend to have better aesthetics and powerlifters are more concerned with the amount of weight on being moved.

What PHAT is aimed at is taking the elements of both and getting the benefits. My take is this is a program for people who have a solid lifting base and are looking at how to push beyond their current level.

More directly to your question you could do hypertrophy and achieve great results. Of course the weight typically needs to progressively increase to see continued results and stimulate muscle. At all times you have to be on the edge of the comfort zone or you likely aren't getting better.

There are people more experienced than me here in regards PHAT but the amount I have been able to incorporate recently has been beneficial.

Just my thoughts.

 

[RTF]

Each routine has 5 sets. Decreasing reps the majority of them run (14/12/10/8/6) and increasing weight. I work two muscle groups+abs so it isn't hard to get to the point where I have done at least 60 sets. A minute after each of those sets would be 60 minutes of rest time alone. You factor in the actual routine itself, wait time for machine or certain weights being used at the time, and any extra recovery time I may need after a particular exercise and some days I'm pushing close to 2 hours to finish my workout.

60/5 is 12. So you are doing 12 exercise per gym session? To me that seems excessive.

Chest/Tri:
Flat bench
Incline bench
Decline bench
Cross-overs
Flies
Dips
Skull-crusher
A cable tricep move

Anything else to me.. seems excessive. I don't count abs as sets though. I do as much as I can as my rep targets are very high, then I take breaks until I can continue.

It's just my opinion but if you are only resting 30 seconds and your workouts are 2 hours, you are doing too much.